As you grow older, you are more likely to experience lower back pain. With age, your bones and joints in the lower back wear out. Another potential culprit of lower pain is a herniated disk, which is a disc bulging between the bones and compresses a nerve. Yet, most cases of lower back pain stem from strain or sprain due to overuse. When lower back pain persists and interferes with your quality of daily life, you may want to know about the best remedies for lower back pain.
Below are several effective options from experts to consider. Try one or a combination of these remedies to see which works best for you.
Get Enough Restorative Sleep
Almost any condition that causes pain can disrupt sleep. When you are in pain, you will find it difficult to fall asleep or stay asleep. Unfortunately, inadequate sleep can also make your lower back pain worse. This vicious cycle makes it difficult to get restorative sleep.
Collectively, deep sleep and rapid eye movement (REM) sleep are referred to as restorative sleep. Deep sleep takes place within the first third of the night (8 pm to 11 pm), while REM sleep takes place when your most vivid dreams occur, which is typically the final third of the night (1 am to 4 am).
While important restorative functions occur during your entire sleeping period, the stages of deep sleep and REM sleep are when your body and mind undergo the most renewal. Getting enough restorative sleep is needed for the body’s tissues to heal and recharge energy levels.
That being said, you should be sleeping regularly for between 7 to 9 hours every night. If you have trouble sleeping or exhibit signs of insomnia, it is important to address the factors causing it.
Maintain Proper Posture
Check your posture. If you’ve been hunching your body forward for long periods while working or studying, that is likely the reason for your lower back pain. Poor posture places excessive stress on the spine — it alters the natural lower spine curve.
To practice proper posture, make sure that your ears are always positioned directly above your shoulders. Keep your chest open and pull your shoulders back. Maintain this posture throughout the day to distribute weight evenly on your spine and put less pressure on your lower back. This is an effective remedy for alleviating lower back pain.
Do Low-Impact Exercises
It might seem contradictory to exert further physical activity when you have lower back pain. A common misconception among people with back pain is that they can’t stay active. When in fact, low-impact exercises can help strengthen the muscles to support the spine. It can also help boost the healing process for an aching lower back, improving your flexibility and preventing lower back pain in the long run.
Do low-impact exercises such as gentle stretches, walking, or yoga. A good program will typically include aerobic activity, strength training, and flexibility exercises. Depending on your capacity, you can try very light activities first and slowly build them up.
Reduce Stress Levels and Release Endorphins
Stress is a factor that aggravates lower back pain. If you are stressed, your brain processes a hormone (cortisol) that overlaps with emotions of panic, which results in aches and pain. It involves how your body responds to a fight-or-flight situation.
Doing activities that release endorphins can help reduce some stress and may relieve some of the pain. Consider doing meditation, getting a massage, or even the simplest things that make you happy.
Consult A Back Pain Specialist
If your symptoms become unbearable, it is highly recommended to consult a professional. Back pain is a condition that stems from various factors. It can also be an underlying symptom of more serious diseases such as a herniated disc or sciatica. Over time, it can worsen to the point that doing the most basic everyday tasks becomes hard.
Whether it was caused by aging, nerve damage, bending the wrong way, excessive lifting, or an injury, a back pain specialist can help identify the problem and offer the best treatment.
A chiropractor is a licensed healthcare professional who specializes in treating an array of musculoskeletal disorders, including lower back pain.
Without any surgery, your chiropractor will do manual adjustments of the spinal vertebrae to correct nervous system dysfunction. In addition, you will be advised on lifestyle changes to prevent lower back pain from reoccurring. Seeking chiropractic care means healing your body through a holistic approach.
Lower back pain is a very common condition that affects people of all ages. This may occur due to several factors such as aging, herniated discs, excessive lifting, overuse, and many more. Knowing about the best remedies for lower back pain will help you.
You can never be too careful when it comes to your health so consider visiting a chiropractor. Chiropractor Philippines is one of the leading back pain treatment providers in the Philippines. With our different treatment methods and medical expertise, we can aid in easing lower back pain effectively. If you want to know more about our services, click here.
To book a session, call us at 09 61065 2146 or (02) 708 928 93. Our branches are located in Alabang and Paranaque.
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